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Components
Metcon
Settings
Location
(All)
Fusion Training
Program
CrossFit
Date
Workout
Situation Station - Fusion Training
Class
(All)
6:15 AM
8:15 AM
9:15 AM OPEN GYM
10:15 AM OPEN GYM
11:15 AM OPEN GYM
12:15 PM
1:30 PM OPEN GYM
2:30 PM OPEN GYM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
40 (16/24)
Workout
Situation Station
Since there were no barbells in the first Open workout, the likelihood of one showing up this week is higher! So we’ve programmed some barbell work. This EMOM will be technically challenging, yes, but it will also be metabolically taxing (in other words, you’ll be breathing and sweating heavily). We picked a percentage that we felt would be challenging for you but you can still move well with. Do not be afraid to change the weight mid-workout. This could be because the weight you chose is too light - or because it's too heavy. If you are still breezing through at 7 min in - put on more weight OR add 1 rep to each movement. If you are BARELY making it at 7 min in - you're in trouble and you need to lower.
A: Metcon (AMRAP - Rounds)
EMOMx20 minutes
3 Power Cleans
3 Front Squats
3 Jerks
- Use 40% of Clean and Jerk 1-Rep Max
- All 9 reps performed every minute
- Score is # of Rounds successfully completed within the minute
Mobility
barbell internal rotation smash
banded overhead distraction
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 26, 2019
Male Clients
1
Chase
Tweedell
6:15 AM
20 Rounds
75 lbs.
1
Chubby
Tysinger
8:15 AM
20 Rounds
1
Coby
Carver
12:15 PM
20 Rounds
10x95, 10x115
1
Jared
Smith
4:30 PM
20 Rounds
95
1
Kaleo
Lyles
3:30 PM
20 Rounds
120lbs
1
Lee
Gibson
3:30 PM
20 Rounds
75 lb
1
Michael
Moore
11:15 AM OPEN GYM
20 Rounds
@55-shoulder
1
Nathan
Miller
5:30 PM
20 Rounds
55lb
1
Todd
Godwin
3:30 PM
20 Rounds
95
2
Brad
David
12:15 PM
95 Rounds
3
David
McLendon
6:30 PM
20 Rounds
3
Jason
Cammack
5:30 PM
20 Rounds
75 lb
3
John
Flanders
6:30 PM
20 Rounds
50 lb.
3
Luke
Miller
5:30 PM
20 Rounds
4
Kade
Moore
6:30 PM
19 Rounds
75 lbs
5
Quinn
Williams
4:30 PM
18 Rounds
Female Clients
1
Janet
Lanier
3:30 PM
55 Rounds
Did 55# on trainer bar (37# was 40%)
2
Ansley
Conner
3:30 PM
20 Rounds
2
Chelsea
Powell
3:30 PM
20 Rounds
83#
2
Dawn
Tysinger
8:15 AM
20 Rounds
2
Haley
O'Toole
3:30 PM
20 Rounds
2
Janetta
Alabi-Isama
5:30 PM
20 Rounds
68lbs
2
Kacie
Lanier
3:30 PM
20 Rounds
5 @ 63#, 5 @ 73#, 5 @ 78, 5 @ 83#
2
Kristen
Freeman
5:30 PM
20 Rounds
70#
2
Laura
Treible
8:15 AM
20 Rounds
10x 45#, 10x 50#
2
Olivia
Miller
11:15 AM OPEN GYM
20 Rounds
65lbs
2
Rivers
Czech
3:30 PM
20 Rounds
2
Taylor
Schrull
3:30 PM
20 Rounds
63
3
Kerri
Zuehlke
8:15 AM
16 Rounds
4
Allie
Grimes
5:30 PM
20 Rounds
40#
4
Amy
Smith
5:30 PM
20 Rounds
55#
4
Anna
McNair
6:30 PM
20 Rounds
45#
4
Joanie
Jordan
8:15 AM
20 Rounds
10 at 35lbs 10 at 45lbs
4
Bethany
Gilliam
3:30 PM
20 Rounds
55 lbs
4
Dawn
Branch
5:30 PM
20 Rounds
#45
4
Jessica
Mutchler
8:15 AM
20 Rounds
#45
4
kayelin
norton
6:30 PM
20 Rounds
43 lbs
4
Leah
Rush
4:30 PM
20 Rounds
55#
4
Meagan
Rector
6:15 AM
20 Rounds
65lbs
4
Veronica
Cowart
5:30 PM
20 Rounds
55lbs
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